CrossFit Preferred

Strength

Clean and Jerk (Hang Squat Clean & Jerk

On the 2:30 x 6 Sets:
Set 1: 3 Reps @ 75%

Set 2: 2 Reps @ 78%

Set 3: 2 Reps @ 78%

Set 4: 2 Reps @ 83%

Set 5: 1 Rep @ 86%

Set 6: 1 Rep @ 86%

*Athletes Can Push Jerk or Split Jerk)

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Conditioning 12-2 (Time)

Legless + Double Unders

For Time [10 Minute Cap]:

4 Legless Rope Climbs (15ft.)

100 Double Unders

3 Legless Rope Climbs (15ft.)

100 Double Unders

2 Legless Rope Climbs (15ft.)

100 Double Unders